Turkey is a healthy source of protein that is also an inexpensive source of iron, zinc, phosphorus, potassium and B vitamins. And, as many people know, the white meat has less fat and fewer calories than dark meat. Whatever your choice, you can remove the skin to save fat and calories. Another suggestion is to de-fat your gravy or choose fresh cranberry relish instead as a healthy complement to your turkey meal. Here are some suggestions to help you select and prepare the best turkey, whether for the holidays or any time of year...

What is Your Preference?

When it comes time to buy your turkey you will quickly discover that most turkeys sold in the U.S. are frozen. They will need to be thawed for a day or two because they are rock-solid. The good news is that if they are on sale, you can keep frozen turkeys almost indefinitely with no loss in wholesomeness, although some flavor and texture loss may occur after a couple of years.

Today, for those wanting just a leg, thigh or breast, many stores sell fresh turkey meat in smaller quantities. Then you need to decide whether you want fresh, free range or organic birds. Turkeys may be labeled "fresh" only if their deep internal muscle temperature has never fallen below 26 degrees Fahrenheit according to USDA regulations. However, fresh turkey has a very short shelf-life, so plan accordingly when to pick up your fresh turkey. Those who lead hectic lives will appreciate that fresh turkeys can save the time spent defrosting a frozen bird. Remember to cook or freeze any fresh turkey by the "use by" date found on the weight tag or weight sticker.

Size Really Does Matter

Portion distortion is an everyday problem that gets magnified on holidays. Nutrition experts recommend that you plan on about one pound per person for generous servings with not very much left over. This can help with portion control, but if you are like most families and like to have more leftovers for turkey sandwiches the next day, plan on about 1.5 pounds per person (don’t worry, this includes the full weight of the bird, not what each person will eat). For small gatherings you may want to consider a bone-in breast. This is also a great option for those who are health-conscious and only want white meat. The bone-in breasts usually weigh 4-8 pounds and can be roasted in 1-3 hours.

Natural is Best

LifeScript recommends that you select a "natural" product with no additives. Many people grew up with a pre-basted turkey and that remains their taste preference. Others feel a "natural" turkey will tend to be drier. All natural turkeys have been only minimally processed and have no added ingredients, but they can be basted at home and will cook up moist and tender. Why not make a plan to take a "turkey trot" around the neighborhood after you finish your splendid meal to follow the US Surgeon's General recommendation to exercise more?

Fast Food Facts: What's Your Menu IQ?Dining out is supposed to be fun. But many of us gorge like it's the last supper. The worst part? Our waistlines are expanding with every bite. But you don't have to stay home to avoid high calorie meals. You just have to learn how to make better menu choices. Take this quick quiz and test your menu IQ.